My name is Jenny and thank you so much for being here.
This is a meditation and breathwork practice for when you just need a little grounding.
A short time to connect with the body,
To remember you are held,
You are safe,
And to connect with the breath,
To really feel that safety.
I'm sending you so much love for being here,
For taking the time.
Find a comfortable seat or lying down.
Gaze with the eyes shut,
Maybe gently softening between the brows.
Relaxing the jaw and the shoulders and the eyebrows.
Allowing the seat bones,
The hip bones to really land.
Just allowing yourself to find maybe a little softness and just allowing yourself to be here.
And maybe just taking a few breaths,
Just connecting to the breath and just saying to yourself,
Saying to the body,
I am here.
I can feel the ground,
I can feel my breath however it is landing.
And I am here.
There is nothing I need to solve right now.
And as you breathe into your body,
Just allowing your breath to naturally drop in.
You're not trying to make it any set way.
Just really feeling the floor underneath you,
The softness in the skin just.
As you breathe,
Begin to notice your body.
As you breathe,
Begin to really listen to it.
Not searching for anything or expecting your body to be anything else other than what it is right now.
I want you to take a breath in and feel that breath come up the front of the body,
Through the chest,
Throat,
And I want you to hold it at the crown of the head.
And as you breathe out,
Feel it down the back of the spine,
Through the neck,
Through the low back,
And just let the breath land back in the pelvis.
And we'll do this together.
Breath in,
Two,
Three,
Hold at the crown of the head.
Out for eight,
Seven,
Down the spine for three,
Two.
Breath in,
Up the body,
Through the heart,
Throat,
Hold at the crown.
Breathe out,
Down the back,
Body relaxes.
Keep going,
In two,
Let go slow,
Everything is rooted.
This time hold,
Top it up with a sniff,
And let it go with a sigh,
Jaw relaxes.
Top it up with a sniff,
This time hold for three,
And just let go.
And just come back to your breath,
Your body.
I want you to,
Just for a minute,
Keeping your breath really light,
Light as you can without stress,
It's playful.
Breathe in for three,
Two,
One,
And out for six,
Five,
Four,
Three,
Two,
And just keep going.
Breathing in for three,
Breathing out for six,
Just breathing in for three,
And breathing out for six.
Every breath,
Every count,
Every round as slow and as gentle as you can,
Dropping you into a deeper state of awareness.
Every round,
Deeper into the body,
Every round,
I am listening,
Keep going.
I want you to just take a full breath in,
And let it go with a sigh.
And I want you for one last time,
Just to come into your body,
Maybe there's a softness.
So let's close,
Maybe with an affirmation,
Something that resonates for you,
A little sankalpa,
A seed to take into your day,
Your night.
And if in doubt,
I trust you,
I am listening,
And I am safe in my body.
And let's take a full breath in together,
Top it up with a sniff,
And let it go with a sigh.
Thank you so much for being here,
My friend.
And until next time.
